1 serving (100 grams) contains 150 calories, 2.0 grams of protein, 13.0 grams of fat, and 8.0 grams of carbohydrates.
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Nutrition Information
Calories |
357.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.0 g | 39% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 19.0 g | 6% | |
| Dietary Fiber | 14.3 g | 51% | |
| Sugars | 2.4 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 1154.8 mg | 24% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Homemade guacamole
Guacamole is a traditional Mexican dip made from ripe avocados, often combined with ingredients like lime juice, onion, tomato, chili, and cilantro. Originating from Aztec cuisine, guacamole has become popular worldwide for its creamy texture and fresh flavors. Avocados are the primary component, offering a dense nutritional profile with healthy fats, fiber, and over 20 vitamins and minerals, including potassium, vitamin E, and B vitamins. It is naturally low in sugar and provides a good source of antioxidants, making it a nutrient-dense addition to meals or snacks.
Health Benefits
- Rich in heart-healthy monounsaturated fats, which can improve cholesterol levels and reduce the risk of heart disease.
- High potassium content (485 mg per 100 g of avocado) supports healthy blood pressure regulation.
- Contains vitamin E, an antioxidant that helps protect cells from oxidative damage and supports skin health.
- Provides folate, essential for cell repair and growth, and particularly vital during pregnancy.
- Packed with dietary fiber (6-7 grams per avocado), promoting digestive health and satiety.
Dietary Considerations
Selection and Storage
Store guacamole in an airtight container, covering the surface with plastic wrap or a thin layer of lime juice to prevent oxidation and browning. Refrigerate and consume within 1-2 days for optimal freshness.
Common Questions About Homemade guacamole Nutrition
What are the key nutritional facts of homemade guacamole?
Homemade guacamole is nutrient-dense, primarily due to its avocado base. One-half cup of guacamole typically contains about 120 calories, 2 grams of protein, 10 grams of fat (mostly healthy monounsaturated fats), and 6 grams of carbohydrates (4 of which are fiber). It's also rich in vitamins C, E, K, and B6, as well as potassium and antioxidants.
Can I eat homemade guacamole on a keto diet?
Yes, homemade guacamole is an excellent choice for a keto diet. It is high in healthy fats and low in net carbs, with about 2 grams of net carbs per half-cup serving. Just be mindful of what you pair it with, such as low-carb veggies instead of chips.
What are the health benefits of eating homemade guacamole?
Homemade guacamole offers several health benefits due to its nutrient-dense ingredients. The monounsaturated fats in avocados support heart health, and the high fiber content aids digestion. Additionally, the potassium in avocados helps regulate blood pressure, and the lime juice in guacamole adds vitamin C, which supports immunity.
How much guacamole should I eat in one sitting?
A typical serving of homemade guacamole is about 2 tablespoons, which contains roughly 50 calories and 4.5 grams of fat. However, you can enjoy a larger portion, like 1/4 or 1/2 cup, as part of a balanced meal, especially if you're following a higher-fat diet such as keto or low-carb.
How does homemade guacamole compare to store-bought guacamole?
Homemade guacamole is often fresher, free of preservatives, and allows you to adjust the ingredients and seasoning to your taste. Store-bought versions may have added sugars, unhealthy oils, or lower avocado content. Comparing nutrition labels, homemade guacamole tends to have more natural fats and fewer additives.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
